O.k. got 4 weeks written up.
Added an 8s week, preceeding my 5/3/1 , that will basically be a mini deload.
Decided to stay 2 days a week, for now, going 3 was a thought, again. Did however move things around just enough to get 2 squat days. My regular 5/3/1 as planned, then just moved the typical back off work to the other day. Viola.
Something had to go to make room, so , took advantage of something I’ve wanted to try. Got rid of deadlifts (blockdeads) and just want to try pendlay rows and see where it takes me.
Rough draft:
TUESDAY
531
Paused bench
Amrap
Slingshot
Pullups-ladder
531
SSB Paused squat
(Back off work moved to other day)
Abwheelx20
THURSDAY
rest pause
Barbell curl
Straight set
Reverse curl
531
Paused incline
Restpause-back off work
531
Pendlay row
Straight set
Back off work
Back off work- from Tuesday
SSB squat x12 tng
So really, it’s 5/3/1 Restpause still
1.Rows replace deads
2. Added squats to the 2nd workout (the set of 12 is my planned back off work from tuesday)
Well, in the rush of writing this up before work, I literally forgot to put my 1s week in to end this cycle, next week. So instead I’ll just be starting a new cycle next week. I’m good with it. Since I’m dropping dead and focusing get on pendlays, I used today to max on it n found I’ve gained significantly on pendlays and way under judged my weight each week. So I went n upped each week 10 pounds, which is still very safe. Could go e 20. I was suprised today .
I’m guessing g I’ve gotten stronger n more effecient on the movement by using it as warmup to block dead previously. Also, new shift at work, I’m working less hours a day and sleeping more.
E.z bar curl-paused
65x12
15 breathes
85x22 12/6/4
Reverse curl- tng
15 breathes
65x22 12/6/4
Paused Incline bench
60x12
150x6
200x3
Work- belt n chalk
240x3 long pauses
15 breathes
200x15 8/5/3
Pendlays Rows
45x10
135x8
185x6
205x4
Work-belt n chalk
225x2
245x1
265x1 p.r
265x1 again. Just to verify
245x8 p.r again. Very happy guess it’s not my max anymore?
Ssb squat -tng no hands
B.wx12
55x12
145x12
Sunday
If time prevails I’ll pull my curls/ reverse curls from one day
And
Abwheels from the other and do them on sundays
BARBELL CURLS -paused
45x10
15 breathes
65x36 20/10/6
REVERSE CURL- tng
45x32
ABWHEELS -tng
X22
TUESDAY 9-12-17
PAUSED BENCH
55x8
145x8
235x8
Belt n chalk
255x8
SLINGSHOT
305x8
PULL UPS - deadhang
x1
X2
X3
X4
X5
X4
X3
X2
X1
X5 5 mins after
SSB PAUSED SQUAT
65x8
155x8
175x8
Belt n chalk
215x8
Wednesday 9-14-17
5/3/1 rest paused. 8s week (deload)
INCLINE BENCH- paused
55x8
145x8
195x13 8/5
15 breathes
165x21 12/6/3
PENDLAY ROW
50x8
140x8
170x8
Work-belt n chalk
210x8
170x12
SSB SQUAT - tng. No belt .no handles
65x12
155x12
Concludes my deload.
Now that I’ve pulled some stuff of each of these 2 days to do on Sunday I can add a bit as I go. Volume, pry an extra warmup set, towards the heavier end, etc
My focus is getting my PENDLAY row up, interesting to see its results.
Sunday evening:
BARBELL CURL: paused
55x10
15 breathes
75x29 16/8/5
REVERSE CURL -tng
55x20
AB WHEEL -tng
x20
9-18-17
5/3/1 Rest pause
PAUSED BENCH
50x10
140x5
230x5
250x5
Work- chalk n belt
280x5
330x5 slingshot tng
PULL UP -ladder. Dead stop
X1
X2
X3
X4
X5
X4
X3
X2
X1
X3
X3
SSB PAUSED SQUAT
60x10
150x5
170x5
200x5
Work -belt n chalk
240x5
Thursday 9-21-17
5/3/1 rest pause
INCLINE BENCH -paused
70x10
160x5
180x5
Work- belt n chalk
230x5
15 breathes
180x19 10/6/3
PENDLAY ROW
45x10
135x5
155x5
205x5
Work-belt n chalk
225x5
195x12
SSB SQUAT -tng no belt
85x12
175x12
Squats are quite easy, wasn’t sure how much to program as I was uncertain about my state after doing PENDLAYS. The idea is a heavy set of 12, which will get there in the upcoming weeks.
PENDLAYS are going, very well. Explosive.
Sunday session
BARBELL CURLS- paused.
45x10
65x10
15 breathes
85x23. 14/6/3
REVERSE CURL- tng
15 breathes
65x24 12/8/4
ABWHEEL -paused
X22. Last 2 slow as possible down
Tuesday 9-26-17
90 degrees here in west Michigan, worked 13 hours last night too. Got a cple hours sleep n hydrated best I could. Went fairly well.
PAUSED BENCH
50x12
140x6
230x6
250x3
Work- belt n chalk
300x3 moved very well!
350x3 slingshot
SSB PAUSED SQUAT
55x6
145x6
195x3 3 sec pauses
Work- belt n chalk
235x3 2 sec pauses
255x3 1 sec pauses
PULL UP LADDER
x1
X2
X3
X4
X5
X4
X3
X2
X1
X5. 3 min later
Thursday 9-28-17
5/3/1 rest pause
INCLINE BENCH- paused
50x12
140x6
190x6
Work-belt n chalk
240x3
15 breathes
190x20 10/5/5
PENDLAY ROWS
45x6
135x6
185x6
205x3
Work- belt n chalk
235x3 very explosive
205x12
SSB SQUAT - tng
55x12
145x12
195x12 getting more toward the vision here
Breaking things up to clear a day for a field trip this week.
PAUSED BENCH
45x12
135x8
225x6
275x3
Work- belt n chalk
315x1
365x1 slingshot.
Both moved well, had 3+
315x3 tng
PULL UP LADDER- hang
x1
X2
X3
X4
X5
X4
X3
X2
X1
X1
X1
MONDAY
got a nice dynamic warmup in. Felt good.
SSB PAUSED SQUAT
55x6
145x6
195x3
235x1
Work- belt n chalk
245x1
255x1
265x3 singles week, but even this moved well!
BARBELL CURL- paused
45x10
75x10
15 breathes
95x16. 8/5/3
Plus 2 forced reps after
REVERSE CURL
75x21. 12/6/3
Plus 2 forced reps after
ABWHEEL -paused
X20
X2 slow as possible eccentrics
10-5-17
These 12 plus days are kicken my butt again, add in a field trip that deprived me further of sleep! I did 5.5 straight hours sleep though, bout as good as it will get on these weeks.
INCLINE BENCH - paused
60x12
150x6
200x3
Work- belt n chalk
230x1
240x1
250x3 small goal attained here
15 breathes
200x18. 10/5/3
PENDLAY ROW
50x6
140x6
190x6
220x3
Work- belt n chalk
230x1
240x1
250x3. P.r
SSB SQUAT -tng
70x12
160x12
Belt n chalk
210x12
This concludes my 4 week cycle.
Start over with 8s next week, then 5/3/1
Sunday session
BARBELL CURLS -paused
45x15
15 breathes
65x40 22/11/7 p.r
REVERSE CURL- tng
45x30 p.r
ABWHEELS - paused
X30 p.r
1 Like
Tuesday 10-10-17
New cycle begins
8s week
Leading into my 5/3/1 weeks
5/3/1 rest pause
PAUSED BENCH
60x8
150x8
240x8
Work- belt n chalk
260x8
310x8 Slingshot
SSB PAUSED SQUAT
b.wx8
80x8
170x8
Work-belt n chalk
220x8
PULL UP LADDER - hang
X1 1 minute apart
X2
X3
X4
X5
X4
X3
X2
X1
X1 10 sec apart
X1
1 Like
Thursday 10-12-17
5/3/1 rest pause
INCLINE BENCH - paused
60x8
150x8
200x8
170x21 12/6/3
PENDLAY ROW
45x8
135x8
185x8
215x8
175x14
SSB SQUAT - tng
B.wx12
70x12
160x12
Sunday session
BARBELL CURL - paused
45x10
55x10
Work- 15 breathes
75x28 16/8/4
REVERSE CURL
55x22
ABWHEEL -paused
X10
X20
X2 negatives
Tuesday 10-17-17
5/3/1 REST PAUSE
PAUSED BENCH
55x10
145x5
235x5
255x5
Work-belt n chalk
285x5
335x5 Slingshot
SSB PAUSED SQUAT
65x5
155x5
175x5
205x5
Work -belt n chalk
245x5
PULL UP LADDER
1 min. Apart-timed
X1
X2
X3
X4
X5
X4
X3
X2
X1
10 sec apart
X1
X1
X1
Thursday 10-18-17
5/3/1 REST PAUSE
INCLINE BENCH -paused
55x10
145x5
195x5
Work- belt n chalk
235x5
15 breathes
195x21 12/6/3
PENDLAY ROW
50x10
140x5
160x5
200x5
Work - belt n chalk
230x5
200x12
SSB SQUAT -tng
B.wx12
90x12
180x12